University Of Maryland Sleep Disorder Test

Natural Cures for Insomnia

Hey guys, Axe here from DrAxe . Oneof the most common things I'll hear from my patients, is they'll say, quot; Axe, I can'tsleep.quot; And if you're one of those people that have trouble falling asleep, or strugglewith insomnia, or you wake up during the night, that's very common. In this tutorial I'm goingto go through the exact steps you need to follow to get better quality of sleep andto help you fall asleep fast. Step number one in overcoming sleep deprivationis to change your diet, surprisingly. And, for a lot of people, their diets are keepingthem from falling asleep. Before you go to bed, you need to really drop your carbohydrateconsumption. If you're consuming too many

sugars and carbs, your body is burning those,it's getting warm. And so, lowering that sugar, and grain intake, and carbohydrate intakebefore bed is important. And get some good quality fats before you go to bed. Somethinglike an avocado is a great food to actually help you fall asleep at night, either avocadoor some organic yogurt. So again, avocado and organic yogurt, are the best foods tohelp you naturally fall asleep. The reason they work is those foods are high in magnesiumand potassium. Magnesium and potassium are two crucial nutrients you need to help relaxthe body and to help you fall asleep at night. So remember avocado and yogurt, the top twofoods you can consume just a little bit here

or there in the evening that will help youfall asleep at night. The second step you need to do to overcomeinsomnia is to reduce stress. And for most people, along with diet, this is the big thingthat's keeping you up at night, is your mind starts racing, you keep thinking and you can'tshut your brain off. And there are several reasons for that. One, is you watched TV upuntil the point that you went to bed. That visual stimulus you're watching constantly,especially the blue light, and that doesn't just include the TV screen, it also includesyour computer, your iPad, or your phone. And that light is blue light, which actually tellsyour pineal gland in your brain that it actually

needs to keep running, so it messes with yourcircadian rhythms and cortisol levels. It keeps you from falling asleep at night whenyou were looking at that bright blue light in the computer screens and TV screens. So,about 30 minutes at least, ideally, an hour, but at least 30 minutes before bed, you needto shut off all electronics, and you need to start reading something that helps yourelax. Or start journaling. So you can get out ajournal and start writing things down. You can look at your schedule for the next dayand write that down. But I really recommend reading a novel that you enjoy, reading adevotional, your Bible, or just something

that helps you relax and wind down at least30 minutes before bed. And that's going to help, and in general reducing stress. And if you have something that's really stressingyou out, that's keeping you from sleeping at night, I recommend you start writing downthose things that stress you out. Work on addressing those the best you can, and thenstart scheduling things into the week that you love to do. It is so important. If you'vehad a great day, and you've been happy all day, it actually creates certain hormonesin your body known as endorphins that actually help you fall asleep at night. So actually,having a good mood throughout the day can

help improve your sleep at night. So stepnumber two, shut down the computers and read a book before bed. As well as just add somejoy into your life. Reduce stress; it's very important for falling asleep at night. Step number three, is take quality supplements,especially a magnesium supplement. And taking a magnesium supplement, about 400 to 500mga night before bed, can help you naturally reduce stress, and really improve sleep. Andso I recommend a high quality magnesium chelate or magnesium citrate before bed. So takinga magnesium supplement can help you fall asleep. Also supplements like melatonin can help,or valerian root. But I don't recommend doing

Diagnosing Sleep Disorders New Techniques and at Home Sleep Studies

My name is Rachel Salas. I'm a sleep neurologist,boardcertified in both specialties. I finished my sleep medicine training at Johns Hopkinsin 2008 and since that time I've been faculty there. I would say number one would be thehistories, so getting the patient in the room, um, identifying whether or not this is a sleepdisorder, um, believe it or not sometimes patients will come in and report that they'rehaving these symptoms but it's actually not because of a sleep disorder, it's becauseof some other medical problem or something else that's causing the disruption and ifyou just fix or address that, then the sleep can, you know, resume. Um, so the historyis number one. Number two is for things like

sleep apnea, well particularly sleep apnea,we have a sleep study. That's where a patient can come in overnight. It's either into the or nowadays we can use portable sleep monitoring at home and essentially we're lookingat how patients breathe while they're sleeping. For sleep disorders such as restless leg syndromeand insomnia and circadian rhythm disorders, they're more of a al diagnosis wherewe essentially make the diagnosis from the history. If we're considering the diagnosisof things like narcolepsy or something called idiopathic hypersomnia we'll not only usean overnight sleep study in the sleep lab, but also a daytime nap study that can be anothervery helpful resource for diagnosing those

patients.So, for the ambulatory or portablesleep study where the patient goes home, they wear a certain amount of leads on them todetect their breathing, some of which may have EEG. It's mostly for sleep apnea, however,there is something called actigraphy, which essentially is like a wrist watch that a patientcan wear and what it does is monitor activity, so it has an accelerometer in it and that,in combination with sleep logs that patients maintain, we can tell what their sleepwakecycles are like and sometimes we'll use those for patients with circadian rhythm disordersand insomnia as well. Um, there are also leg meters that we can use, particularly withpatients with restless leg syndrome. We're

starting to use those more and more. We usethem quite often in research, um, but I wouldn't be surprised if that becomes a more commonthing in the al avenue.

Vertigo Treatment with Simple Exercises BPPV Ask Jo

Hey everybody it's Jo. Do you everhave that feeling that the room is spinning and you're not drunké You probably have Vertigo,but the positional vertigo which is benign. So it's really important to go to your to get it checked out if something's going on because it could be a symptom of somethingmore serious. If you've been diagnosed with BPPV, I'm gonna show you some exercises toget that a little bit better for ya. So first exercise is a BrandtDaroff exercise. Basicallyyou're gonna do this five times, two times a day in each position there's gonna be a30 second hold between. The first movement you wanna do is go down to one side and turnyour head at a 45 degree angle so it's just

going to be going down like this, my head'sat a 45 degree angle, and I'm upholding this for 30 seconds. You might get a little dizzy,feel a little yucky, but if you hold it for the 30 seconds the dizziness will probablygo away. Then you're going to come back up into the seated position, wait 30 more seconds. Again you're probably going to be a little dizzy, that' spinning's going on, but it should go away. And then go to the other side againwith your head at a 45 degree angle holding that for 30 seconds. Now the couch that I'mon is a little bit squishy you probably want something a little bit firmer, but if youcan hold that 45 degree angle of your head while you're lying down that's fine. Thenyou're gonna come back up for that final 30 second

hold. Doing that five times, two times a day.The next thing I wanna show you is some gaze stabilization exercises. And this just retrainsyour brain to not have that dizziness when you move your head quickly. So there's somepretty simple exercises, the first one is actually just moving your eyes back and forth.So your just gonna look side to side, a nice smooth motion, ten times back and forth. Afteryou've gone back and forth, you're gonna look up and down still trying to keep your headin one spot. Now remember this might make you a little dizzy and if it does that's okayit's reproducing those symptoms, but the more you do the less it'll be. Then looking atone corner and back down to the other corner,

going up and down, and then the opposite cornerup and down. After you done the moving the eyes, now you're going to actually move yourhead. Take a spot that you can focus on you can use your finger you can put somethingon the wall like an quot;Xquot; or an quot;Aquot; or any letter of the alphabet that you want, but now you'reactually moving your head so you're focus on one spot. Keep your eyes on that one spotmoving your head side to side, then moving it up and down, trying to keep your eyes onthat spot the whole time it's gonna wanna move, but really try to focus on that spot,then going at an angle, one way and going at an angle the other way. Trying to keepyour eyes focus on that one spot the whole

time. If you have any questions leave themin the comment section. And if you'd like to check out my other tutorials go to AskJo Don't forget to follow me on Facebook and remember, Be safe. Have fun. And I hope youfeel better soon.

Disclaimer: All videos and photos on this site are provided by 3rd parties. We take no responsibility for the content on any website which we link to, please use your own discretion while surfing the links.